Recipe: Poached Fish with Tomatoes

POACHED FISH WITH TOMATOES
From the American Institute for Cancer Research
Each of the 4 servings contains approximately 156 calories and 4 grams of fat (will differ depending on type of fish selected).

Fish is delicious poached in a combination of clam juice, tarragon and herbal vinegar. Try chicken poached in chicken broth flavored with rosemary and lemon juice. Be sure to remove the skin from chicken and trim visible fat before poaching.

The poach approach is a wonderful way to cook fruit as well. It allows fruit to retain its natural shape and texture while making it tender and intensely flavored. Good fruits for poaching include fresh pears, apples, peaches, cherries, figs, rhubarb and pineapple. Peel fruit and remove seeds before poaching, then cook in a liquid such as fruit juice, cider or a light sugar syrup. Orange juice is delicious for poaching figs, pears and peaches. Cranberry juice gives pears and apples a ruby red color as well as a distinctive flavor. You can even add spices, such as fresh lemon balm or mint, to the fruit poaching liquid.

1 to 1 1/2 lbs. fresh or frozen, thawed fish, in fillets or steaks (swordfish, haddock, sole, mackerel, whitefish all work well)
1 Tbsp. olive oil
3/4 cup scallions, coarsely chopped
2 to 4 cloves garlic, minced
2 cups fish or vegetable stock, or water
2 Tbsp. lemon juice
2 cups tomatoes, chopped
2 tsp. red wine vinegar
1 bay leaf
2 whole cloves
Dash hot pepper sauce
Pepper to taste

Heat olive oil in a large skillet; saut scallions until very lightly browned. Add garlic and cook for 30 seconds. Add all remaining ingredients except fish. Bring to a boil, then reduce heat, cover and cook for 5 minutes. Remove cover and cook about 20 minutes more, until sauce is beginning to thicken. Add fish and cook about 10 minutes per inch of thickness of fish (measured at thickest point). To test that fish is done, see that it flakes easily with a fork and that it is opaque throughout. Do not overcook. Remove bay leaf and cloves; serve promptly.